What Is Basal Metabolic Rate?
BMR is the minimum energy needed to keep you alive at complete rest — heartbeat, breathing, body temperature. It accounts for 60-75% of total daily energy expenditure.
A higher BMR means you gain less weight eating the same amount. The secret behind people who "eat anything and stay thin" is usually a high BMR.
What Affects Your BMR
- •Muscle mass: 1kg of muscle burns about 13kcal a day (fat burns 4.5kcal)
- •Age: drops about 3-5% per decade after 30
- •Sex: men average 5-10% higher than women
- •Body temperature: a 1°C rise increases metabolic rate 10-13%
- •Hormones: thyroid hormones strongly influence metabolism
How to Raise Your BMR
- •1. Strength training: adding muscle is the most effective route
- •2. Eat protein: the highest thermic effect of food (TEF) at 20-35%
- •3. Drink water: 500ml of cold water raises metabolism 30% (temporarily)
- •4. Caffeine: one cup of coffee raises metabolism 3-11%
- •5. Sleep enough: sleep deprivation lowers metabolic rate
- •6. Spicy food: capsaicin gives metabolism a nudge
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Strength training is the most effective method. Train 2-3 times a week to maintain or build muscle.
What Lowers Metabolism
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Extreme dieting (under 1,000kcal a day) can drop your BMR by as much as 20-30%. This is the main driver of yo-yo weight regain.
“To lose weight, build a body that burns more rather than one that eats less.”
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